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  • Writer's pictureJohn Fadel

Friday PVX: “Blue plate special”

A) 5 min Echo Bike or rower (0:10 burst at start of each minute)

B) 1 Round:

10 Alternating Tempo Cossack Squats

10 Pull-ups

10 Kettlebell Swings

10 Snow Angels

10 Bird Dogs

10 Push-ups with Rotation in the Bottom


On the Minute x 15:

1 Snatch 1 Overhead Squat

  • Build to a heavy

  • Or 1 clean to 1 front squat


On the 2:00 x 5 Sets:

1 Deadlift

*Start First Working Set at 65% ; Build In Weight From There Each Set


Blue plate special For Time:

42-30-18 Calories*

21-15-9 Deadlifts 225 / 155 lb

*Women's Calories: 34-24-14

Time Cap: 10 Minutes

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